You searched for coronavirus - Kids Help Phone https://kidshelpphone.ca/ Mon, 15 Dec 2025 21:22:14 +0000 en-CA hourly 1 https://wordpress.org/?v=6.8.3 https://kidshelpphone.ca/wp-content/uploads/KHPfavico-512x512-forest-bubblegum-1-38x38.png You searched for coronavirus - Kids Help Phone https://kidshelpphone.ca/ 32 32 Mental health resources for current issues, news & events https://kidshelpphone.ca/get-info/mental-health-resources-for-current-issues-news-events/ Mon, 18 Apr 2022 14:16:12 +0000 https://kidshelpphone.ca/?post_type=articles&p=57120 Read More...

]]> From Alert, Nunavut to Beaver Creek, Yukon to Pelee, Ontario to St. John’s, Newfoundland and Labrador, there are people facing challenges and opportunities on a global, Canada-wide and community scale. Here, Kids Help Phone would like to share mental health resources, tools and info with you related to current issues, news and events so you can explore them on your own or with someone you trust.

6%

In 2020 & 2021, around 6% of our service users reported media / current events as a main source of distress.

Get Insights

You can scroll through the topics listed below and tap on the mental health resources you’re interested in / that are relevant to you at any time. We’ll update this space on occasion (noting it isn’t monitored 24/7) to share more info, tips and tools about current issues, news and events that may be influencing the well-being of folks from coast to coast to coast. And just because a topic isn’t listed here, doesn’t mean it’s not happening / affecting your mental health. Our aim is that these resources may help you learn, reflect, support yourself and find hope for this minute, this hour, this day, this week, this month and beyond.

We also want to acknowledge that people and the things they experience are more than just the “topics” listed here. We’re all human beings doing our best to navigate our mental, emotional, physical and spiritual health when dealing with current issues. We’ve also tried to include resources for kids, teens, young adults, parents / caregivers and anyone else who comes here, so there can be something for everyone. You can always choose to use the resources you think will be most helpful to you.

We want to let you know that this page contains content, topics and links to resources some folks may find upsetting. If you’d like to talk about how you’re feeling, or explore this page with someone you can trust, you can connect with Kids Help Phone for support.

You can tap on the resources below to explore supports for current issues, news and events.

I tend to stay away from social media and the news. But it sometimes sneaks in. Hearing about bad stuff going on elsewhere makes me feel horrible. It makes me feel useless and sad because I can’t do anything about it.

— young person contacting Kids Help Phone

Kids Help Phone’s professional counsellors and trained, volunteer crisis responders know there’s a lot going on in the world that may be affecting how we’re all feeling. If you’re searching for support right now, you can connect with them 24/7 or check out our other e-mental health services. And if you or someone you know is in immediate danger / needs help with a safety plan, you can contact 911, the emergency services in your area or mobile crisis support (if it’s available near you) right away.

Current issues, news and events in the world can affect everyone in different ways, and even in ways we don’t expect. Accessing mental health resources and community supports may be a way to take care of yourself if things are taking a toll on your well-being. If you’d like to talk to someone about what’s on your mind, you can always connect with Kids Help Phone. We’re available 24/7 to support you and help you find hope along your wellness journey.

]]> Trauma: What it is and how to cope https://kidshelpphone.ca/get-info/trauma-what-it-is-and-how-to-cope/ Sat, 26 Feb 2022 00:27:53 +0000 https://kidshelpphone.ca/?post_type=articles&p=56124 Read More...

]]> Illustration credit: Amy Tran (@doodledwellness)

Your body and brain’s most important job is to protect you and keep you safe, and they have many ways to do this. Trauma is a word used to describe the body and brain’s reaction to a stressful event or situation. What the brain and body consider stressful is unique for everyone and causes different reactions in each person. Because of this, trauma can be hard to define and recognize — something that’s traumatic for one person might not be traumatic for another. No matter what you’re feeling, how you’re feeling matters, and your mental health is important. Here, Kids Help Phone shares information about trauma including potential causes, possible reactions and tools to cope.

If you need support at any point, Kids Help Phone’s e-mental health services are available 24/7.

What causes trauma?

Whether or not something is traumatic for you depends on how stressful your brain and body consider it to be. Something like a word, smell or picture can upset someone if it relates to a traumatic experience. For example, for many people, walking into the kitchen isn’t stressful. But depending on a person’s experience, walking into the kitchen could bring up strong reactions. If their parent / sibling thought it was funny to jump out and scare them at home, then walking into their kitchen could be a nerve-wracking experience.

An illustration of five creatures holding signs with text reading “What is trauma? The body and brain’s reaction to a stressful event or situation. Death and loss, abuse, bullying, a pandemic, racism and discrimination and others.”

Trauma can occur in a situation that’s happening to you directly, in real time, but it can also occur when it feels like something dangerous, scary or unknown could happen. An example is the COVID-19 pandemic. Even if the virus hasn’t impacted you directly, the possibility that it could happen might be stressful for you.

Some events or experiences that may cause trauma include:

How does trauma feel?

Trauma can affect you in many ways, including the emotions you feel and sensations you experience in your body. One way you can feel and experience trauma is something called the “fight, flight or freeze” response. When your brain senses what it thinks is a threat, it tells your body to get ready to fight the threat, run away from it or stay still until the threat is gone. You might not even notice this is happening, because your brain and body do it automatically! You may feel anxious, like you want to run away, like you want to fight back, like you’re stuck or maybe you’re not sure what to do at all. These responses are meant to protect you from danger or harm and any and all of these reactions are valid.

When your body and brain are working to protect you, it can interfere with your daily life. For example, if your body is in freeze or fight mode and feels like it has to defend itself, you may have trouble doing other things like focusing on homework or having a conversation.

An illustration of a brain with text reading “Trauma tells the brain and body to fight or run away or freeze because they are trying to protect you from danger.”

The fight, flight or freeze reaction is just one example of how trauma can feel. Each person’s response to trauma will look and feel different. Because of this, it can be hard to know if what you’re experiencing is trauma. The following are some more examples of responses you may experience:

Emotional responses can include:

  • difficulty focusing or concentrating
  • having nightmares or flashbacks
  • losing interest in hobbies and activities
  • fearing your surroundings or unable to relax
  • avoiding things that remind you of the event
  • difficulty developing or maintaining relationships
  • withdrawing from friends and family
  • a change in mood, including a variety of emotions (e.g. sadness, anger, anxiety, guilt, hopelessness, fear, shock, and others)
  • self-injury and / or suicidal thoughts
An illustration of different-sized circles with text reading “Trauma responses and be physical and emotional.” The text in the circles connected to “physical” read “upset stomach, discomfort when touched by others, headaches, trouble sleeping, out of body experiences.” The text connected to “emotional” reads “trouble focusing, fear of your surroundings, pulling away from friends and family, avoiding things that remind you of trauma, change in mood.”

Physical experiences can include:

  • feeling jittery, nervous or jumpy
  • uncontrollable shaking
  • feeling out of control of your body and / or in shock
  • headaches
  • nausea or upset stomach
  • changes in appetite and weight
  • trouble sleeping
  • being reminded of the event(s) by a sound or smell
  • discomfort when touched by others
An illustration of a two brains, one with clouds over it, with text reading “Trauma can cloud the brain.” The brain with no clouds has text reading “Family, school, friends, self-care, hobbies.” The brain with clouds reads “Sadness, fear, guilt, shock, anxiety, anger.”

How can I cope with trauma?

Everyone copes with trauma differently based on their unique experiences. While it can take time to recognize trauma and find what helps you to manage it, your feelings and thoughts can get better as time goes on. Though the event or experience may remain a sad, scary or difficult memory, there are ways to process it and learn, grow and adapt over time. Your coping tools may also change over time.

Learn about your personal response to stress through the Window of Tolerance.

Learn more

Name it to tame it

“Name it to tame it” is a strategy you can use when you’re experiencing strong feelings and emotions. When this happens, try pausing, taking a deep breath and naming the feelings. When you take time to name the feelings, it can help your brain recognize and process what’s going on. Naming your feelings can be simple phrases like “I’m feeling angry” or “I feel anxious in my body.” You can try describing what you’re feeling and labelling your emotions out loud or to yourself. When you have a clearer sense of what you’re feeling it can help you to figure out what you need. It can also help you tell others how you’re feeling and ask for support (if you want it). It can be helpful to know that you don’t have to navigate trauma alone.

An illustration of six flowers with text reading “Name it to tame it: 1. You have a strong feeling 2. Pause 3. Take a deep breath 4. Describe what you feel in your body 5. Name the feeling 6. Figure out what you need”

Other coping tools for trauma may include:

An illustration of five circles surrounded by flowers with text reading: “Other coping tools may include: Making time for self-care, activities and hobbies you enjoy. Connecting with people or community where you feel happy and safe. Speaking with a professional therapist. Practising self awareness through guided activities or journaling. Practising mindfulness.”

Trauma is experienced in many different ways and everyone’s healing process is different. Kids Help Phone is here to support you wherever you are on your journey. You can reach a professional counsellor by phone or Live Chat or connect with a volunteer crisis responder through text. You can also learn about other young people’s experiences through the Peer-to-Peer Community at Kids Help Phone.

An illustration of bending and looping lines with text reading “Trauma looks different for everyone. Coping will look different too. Kids Help Phone is here to help.”
]]> What is trauma_explanation graphic Fight, run away, freeze_graphic Trauma responses can be physical and emotional_graphic Trauma can cloud the brain_graphic Name it to tame it_graphic Other coping tools_graphic Trauma and coping are different for everyone_graphic Kids Help Phone’s inspiring messages centre! https://kidshelpphone.ca/get-info/kids-help-phones-inspiring-messages-centre/ Sat, 23 Oct 2021 18:31:00 +0000 https://kidshelpphone.ca/?post_type=articles&p=46194 Read More...

]]> Kids Help Phone knows that 2021 has been especially difficult for young people across Canada. We hear from you each and every day about the struggles you face and the challenges you deal with. We also hear from you as you draw on your inner strength, courage and resilience while the world grapples with the COVID-19 pandemic, racism and discrimination, climate change and more. Here, you can check out inspiring messages from people in Canada and around the world as a reminder you’re not alone!

Our professional counsellors and volunteer crisis responders are here to talk about any issue on your mind. Everyone experiences feelings like sadness, anger, stress, disappointment, etc., and we’re here to help when those emotions come up. We’re also available to listen to you about the things going well in your life, and to help you tap into your personal sources of motivation and hope. And sometimes, learning about other people’s experiences and tips can help us all find more light and encouragement along our wellness journey.

You can check out Kids Help Phone’s inspiring messages centre below!

When you click on a link from a dropdown, it will take you to support resources that may be helpful to you along your wellness journey.

Category Learn

30 inspirational quotes to help uplift you in 2025

Category Learn

Words of wisdom: Positive quotes for your daily life in 2025

Category Connect

Youth story: My personal inspiration for coming out

Category Learn

Judy & Cruz Anderson on art, family & spiritual well-being

Category Connect

Reduce stress with this community-created art gallery

Category Learn

I feel alone — are there any real-life stories I can read?

Category Learn

Tanya Turton on healing through art and community

Category Learn

How Kids Help Phone counsellors practice self-care

Category Learn

Singer Shawnee identifies as two-spirit. This is her story.

Category Learn

NHL players on how to stay positive in your daily life

Category Connect

Youth stories: Indigenous kids on the power of photography

Category Learn

8 ways to foster hope in your daily life

Category Connect

Journey to hope: Alicia Raimundo’s story

Category Practise

Kids Help Phone’s Wheel of Well-Being

Category Learn

10 ways to live a more balanced life

Category Learn

12 instant stress busters

Category Learn

8 feel good tips to boost your mood in 2025

Category Learn

How to beat the Sunday night blues

Category Practise

Try: 2025 Mindfulness colouring book

Category Learn

Self-care can be more than bubble baths. Here’s our guide.

Category Learn

10 ways to practice self-acceptance

Category Practise

How to start journaling today

Category Learn

Kids Help Phone’s top 3 wellness tips for newcomers

With these inspiring messages, stories, quotes and resources, we hope you’re able to find a little extra brightness in your daily life! If you’d like to talk to someone about the things that are going well / not so well in your life, you can connect with Kids Help Phone 24/7.

]]> Learn Learn Connect Learn Connect Learn Learn Learn Learn Learn Connect Learn Connect Practise Learn Learn Learn Learn Practise Learn Learn Practise Learn How to cope with anxiety around COVID-19 reopening https://kidshelpphone.ca/get-info/how-to-cope-with-anxiety-around-covid-19-reopening/ Wed, 14 Jul 2021 12:05:25 +0000 https://kidshelpphone.ca/?post_type=articles&p=33200 Read More...

]]> The past year has presented many new challenges, especially as it relates to COVID-19. Everyone is coping in ways that are unique to them, given their specific circumstances and environment. You can be proud of yourself for being adaptable and making it to where you are now (no matter how that feels for you)!

As restrictions related to COVID-19 change in some areas, you may be unsure about what this means for you. Maybe you’re asking yourself questions like:

  • “What if I don’t feel comfortable being indoors with other people?”
  • “What if my friends and I aren’t on the same page?”
  • “What if I’m nervous about going back to school?”
  • “What if I’ve forgotten how to interact with people in person?”

You may even be experiencing things that are new to you, like social anxiety, depression, anger, grief and more. It’s understandable if the thought of creating a post-pandemic routine feels unfamiliar or scary. Nervousness and stress around social situations are natural reactions when you’re facing uncertainty. Below are some wellness tips and tools to help support you.

How can I cope with anxiety about reopening and changing COVID-19 rules?

Practise mindfulness

Mindfulness can be a powerful tool to help you relax, gain perspective and gather your thoughts and feelings. If you find yourself feeling anxious, overwhelmed, stressed, etc., stop to pause and take a few deep breaths. Bookmark a tool like Kids Help Phone’s Breathing Balloon or glowing fire body scan to access a quick activity you can use whenever you need it.

Establish a routine

If you’re heading to camp, work or back to school, try to spend a week or even a few days getting into a regular schedule. For example, try going to bed earlier and waking up earlier to get your body in the habit. This can be helpful to feel prepared and get into the mindset of a more structured day. If you can, add something to your morning routine that feels comfortable and relaxing like reading a book, colouring, listening to music or stretching. You may even want to incorporate journaling into your routine for extra moments of reflection.

Be kind to yourself

If returning to settings with large groups of people feels overwhelming, know that it’s OK and you’re not alone. Everyone has their own comfort levels and it’s important to respect your individual needs and limits. Give yourself time and space to reflect, if you can.

Remember the positive times

Think of fun or special memories you’ve made at in-person settings with your friends, relatives, classmates, teammates, teachers, etc. Then, make a list of what you’re looking forward to! You can keep your list somewhere around your living space, taped on a mirror, tucked in your pocket or somewhere you’ll come across it often to remind you. You may even want to share your list with a friend and learn what they’re excited about, too.

Set boundaries

If something is making you feel nervous, it may be helpful to ask yourself: “Am I nervous because this feels unsafe?” or, “Am I nervous because it feels unfamiliar?” If you feel unsafe or pressured to join an activity, be honest with others ahead of time about your boundaries and comfort level for socializing or being around other people. If it feels unfamiliar, it may be helpful to spend time with one or two people first before re-entering larger settings. There are also many ways to keep in touch at a distance until you’re ready to reconnect in person.

Keep learning

While it may feel like the pandemic has been around for a long time, we’re still learning about COVID-19 and its impacts. Health and safety guidelines continue to change and vary in communities across Canada, which can be confusing. When you can, stay up to date on facts about vaccines, rules for physical distancing and other guidelines so you can make more informed choices. If you’re heading back to camp, class, after-school programs, work, etc. you may find it helpful to check in with the program, school or organization ahead of time, so you have a better sense of their specific restrictions and protocols.

Get support

Creating space to reflect on what you’re worried or anxious about can shed light on what you need most from others. Try asking yourself “What do my worries tell me about what is most important to me right now?” Answering this question can help to re-frame your fears and get a better sense of what type of support you’d like from others.

If the thought of re-entering social situations is causing you distress and preventing you from doing things you enjoy, you can connect with support in your community, a parent/caregiver or another safe adult. If you’d prefer to chat with other young people, the Peer-to-Peer Community at Kids Help Phone may be an option for you. Our professional counsellors and volunteer crisis responders are also available 24/7 to support you with whatever’s on your mind. It’s OK to talk about how you’re feeling – even if you don’t know why you’re feeling the way you are!

Related self-guided tools from Kids Help Phone

Adapting to change takes courage and it’s OK to give yourself time to adjust. Be gentle with yourself and give yourself space to rediscover what feels safe and comfortable for you. And remember, you can connect with Kids Help Phone’s counsellors and crisis responders 24/7 for support.

]]> I’ve experienced racism — where can I find support? https://kidshelpphone.ca/get-info/ive-experienced-racism-where-can-i-find-support/ Tue, 18 May 2021 16:11:54 +0000 https://kidshelpphone.ca/?post_type=articles&p=31719 Read More...

]]> Racism remains an ongoing issue in Canada. Experiencing racism can cause trauma and feelings of sadness, anxiety and hopelessness that can impact your mental health, physical health, freedom, safety and more. It’s also becoming more common for experiences of racism (and the systems that cause and uphold racism) to be shared in the news (e.g. social media, TV, radio, newspapers, etc.). Tragedy presented in the media may bring up feelings of fear, panic, anger, stress and more.

Throughout the COVID-19 pandemic, many cultural and systemic issues have been brought to the forefront, including:

  • police brutality and anti-Black racism
  • prejudice and hate crimes towards Asian communities
  • limited access to healthcare for First Nations, Inuit and Métis communities
  • inequalities that cause racialized communities to be more vulnerable to COVID-19 (e.g. working conditions, access to services, social support, etc.)
  • anti-Muslim attitudes and laws against religious expression
  • violence and displacement caused by settler colonialism, in Canada and internationally
  • and more

If you’ve experienced racism and/or have been impacted by any of the issues listed above, you’re not alone. While it’s not your responsibility to fix systemic issues, it’s important to take care of yourself. This could mean connecting with your community, putting your mental wellness first, taking breaks from social media, etc.

On this page, you can find tips for coping with difficult emotions, tools for taking care of yourself, stories from young people throughout Canada and additional resources.

You can choose to explore these if/when you need support.

Category Connect

Emotional truths from my own experiences growing up Black

Category Connect

Youth story: Bullying, masculinity and cultural perceptions

Category Learn

Tanya Turton on healing through art and community

Category Connect

Youth story: Coming to terms with myself

Category Connect

Reina’s story on intergenerational trauma & spirituality

Category Connect

Ali’s story on coming to Canada

Category Learn

Coping with tragedy

Category Learn

How to cope with upsetting news stories

Category Learn

I’m grieving a loss. How can I process & get support?

Category Learn

How can I cope with my feelings about the future?

Category Learn

How to cope with feeling angry

Category Practise

Questionnaire: Reflecting on feelings of sadness

Category Practise

How to map out your community of support

Category Learn

Tips for staying connected during COVID-19

Category Learn

Digital detox: How to unplug and recharge

Category Learn

Kids Help Phone’s top 3 wellness tips for newcomers

Category Practise

Kids Help Phone’s Wheel of Well-Being

Category Learn

12 ways to participate in reconciliation

Category Learn

Support for Black youth: RiseUp powered by Kids Help Phone – Old

Category Learn

Anti-Black racism & how to be an ally

Category Learn

Cultural and systemic racism: What are they?

Category Learn

Understanding stereotypes, prejudice and discrimination

Category Learn

Settlement issues: Coping tips for newcomers

Category Learn

What is Jordan’s Principle?

Category Learn

Support for First Nations, Inuit and Métis youth

Category Learn

Helping young people recognize and respond to online hate

Additional information and support

How can I access Kids Help Phone’s e-mental health support services?

Kids Help Phone is in solidarity with any community that faces injustice. If you’re looking for mental health support, Kids Help Phone’s services are here for you 24/7. Our professional counsellors and volunteer crisis responders are trained to support you with any issue on your mind.

]]> Connect Connect Learn Connect Connect Connect Learn Learn Learn Learn Learn Practise Practise Learn Learn Learn Practise Learn Learn Learn Learn Learn Learn Learn Learn Learn I have questions about COVID-19 vaccines — what can I do? https://kidshelpphone.ca/get-info/i-have-questions-about-covid-19-vaccines-what-can-i-do/ Thu, 06 May 2021 21:22:13 +0000 https://kidshelpphone.ca/?post_type=articles&p=31471 Read More...

]]> You might be noticing more information about COVID-19 vaccines on TV, social media, in the news and in conversations with friends, peers and parents/caregivers, etc. If you’re feeling confused, anxious or stressed about vaccinations, you don’t need to figure it out on your own. Here, Kids Help Phone answers common questions about vaccines and provides resources to support you when you need it.

Where can I find accurate information about COVID-19 vaccines?

It can be confusing to figure out what information about vaccines is correct while learning new medical and scientific terms.

The links below, which provide trusted and easy to digest information about vaccines, are a great place to start:

If available, you also can talk to a doctor about any concerns and questions you may have regarding vaccines.

If I get a vaccine, does that mean I can travel and/or see my friends again?

It’s understandable if you’re feeling isolated or experiencing a sense of loss or grief for the way things used to be. While you may be feeling eager to get back to the activities and people in your life that bring you the most joy, it’s important to continue to follow public health measures in your area to keep yourself and others safe and healthy even after being vaccinated. This means physical distancing, wearing a mask, washing your hands and avoiding going out if you’re not feeling well. Though information about COVID-19 and its spread has come a long way since the pandemic began, there’s still more for health experts to learn before making drastic changes to current restrictions. These changes are informed by things like the number of people vaccinated, the number of COVID-19 cases and the capacity of our health care systems.

Category Learn

Tips for staying connected during COVID-19

Category Practise

How to map out your community of support

Category Learn

Feeling lonely? Here are some ways to feel better.

Category Learn

Kids Help Phone’s top 3 wellness tips for newcomers

Category Learn

How to cope with social distancing during COVID-19

What if my friends/family/peers and I have different opinions about the vaccine?

It makes sense to feel a range of emotions (e.g. confused, conflicted, angry, sad, frustrated and others) if those close to you hold different opinions and/or are hesitant about the vaccine or restrictions related to COVID-19. It can be difficult to share space with people who have different views that impact your ability to spend time with others and/or engage in activities. Having a different vaccine status or making different decisions from others in the home may also cause tension. Even when you don’t agree, you can get curious and be respectful when discussing sensitive topics with the important people in your life, especially if your decisions impact one another.

Depending on your relationship, you may want to share information (you can use the links and resources in this article) as well as your thoughts and feelings about the vaccine. Keep in mind what you have control over and ways to move forward if you continue to disagree on the topic. This might mean setting boundaries about what you talk about, creating space to engage in fun and light-hearted activities together (e.g. playing games, doing beadwork, watching a movie, sharing stories, etc.) and practising self-care. If you’re being bullied because of differing opinions about the vaccine, support is available. It may be helpful to reach out to a safe adult or connect with Kids Help Phone to share what you’re experiencing.

Category Learn

How can I talk to a parent/caregiver about something?

Category Learn

8 tips for difficult conversations with friends

Category Learn

Need to have a tough conversation with someone? Here’s how.

Category Practise

Need to share what’s on your mind? Try letter writing!

Category Learn

How to cope with change in a friendship

Category Learn

What to do if you’re experiencing bullying

I’m feeling a lot of emotions about the vaccine and COVID-19 – what can I do?

The COVID-19 pandemic has caused many changes in people’s lives and any anxiety, stress, sadness, anger, frustration and/or confusion you may be experiencing is valid. If you have questions about your mental health and well-being or would like to talk about how COVID-19 is impacting your life, you can reach out to someone you trust, including Kids Help Phone’s professional counsellors and volunteer crisis responders.

Category Learn

Taking care of yourself while sharing space during COVID-19

Category Learn

How can I cope with my feelings about the future?

Category Learn

Digital detox: How to unplug and recharge

Category Learn

How to manage anxiety and panic

Category Learn

How to cope with upsetting news stories

Category Learn

Alicia Raimundo: How I cope with change during COVID-19

Category Learn

Let it out: How to cope with feeling sad

It’s important to remember that while there are many things outside of our control during this time, there are still things you can do to take care of yourself and connect with people you love. Try to take things one step at a time — we can get through this together!

]]> Learn Practise Learn Learn Learn Learn Learn Learn Practise Learn Learn Learn Learn Learn Learn Learn Learn Learn Understanding your window of tolerance for stress https://kidshelpphone.ca/get-info/understanding-your-window-of-tolerance-for-stress/ Wed, 17 Mar 2021 15:04:30 +0000 https://kidshelpphone.ca/?post_type=articles&p=30064 Read More...

]]> Since the start of the pandemic, having a routine and feeling connected to others has been more difficult than ever, especially for young people. From adapting to changing health guidelines to adjusting to different ways of learning, it’s OK if your mental health is feeling challenged in new and different ways. Here, Kids Help Phone shares information and tips for understanding how your body responds to and copes with stress through a concept called the Window of Tolerance.

What is the Window of Tolerance?

The Window of Tolerance is a term created by a psychiatrist named Dr. Dan Siegel to help you understand how your body reacts to stressful times and events. It’s a way to reflect on what happens when our bodies and minds are stressed or feel threatened. Often, we may feel responses or reactions in our bodies before we notice what we’re feelings or thinking.

Without you even noticing it, your body’s nervous system (the part of you that connects your brain to the rest of your body) is always managing your energy levels, heart rate, breathing and lots of other things to help keep you alive. If you’re stressed or in danger, it’ll automatically make changes to the energy in your body to protect you and keep you safe. For example, triggering your “fight, flight or freeze” response. It’s the same for animals. Think of a dog barking at a burglar (fight), a caribou running away from a wolf (flight) or a deer caught in a car’s headlights (freeze).

How does it feel to be within, above or below your Window of Tolerance?

Being within your Window of Tolerance zone tends to be where you feel most comfortable, in control and able to cope. You may think more clearly, have an easier time making decisions and take better care of yourself. It’s important to note that being within your window doesn’t mean that things are perfect. For example, you might be stressed and have lots of energy or be tired and have little energy, but can still have enough energy to think and feel at the same time.

Having lots or too much energy means you’re in the hyperarousal zone, or above your Window of Tolerance. If you’re above your window, you may feel restless, aggressive, impulsive or anxious. Your thoughts may race, and you may feel overwhelmed. You may experience physical sensations such as sweating, heavy breathing, heart beating faster, etc.

Having not enough or too little energy means you’re in the hypoarousal zone, or below your Window of Tolerance. If you’re below your window, you may feel disconnected, fatigued, paralyzed or depressed. It may be hard to think or be able to say no to things. You may not experience as many physical sensations as usual, or have a sense of numbness, shoulders feeling heavy, etc.

Each person’s window — meaning, their ability to cope with difficult situations at any given time — can change, increase or decrease based on factors outside their control. For example, the COVID-19 pandemic is a factor that may cause people to have smaller Windows of Tolerance because of the stressors, grief and/or change that it’s causing. You can also have a smaller window if you’ve had a traumatic or difficult experience in the past.

Reflecting on your Window of Tolerance

It’s helpful to check in with yourself regularly to reflect on things going on in your life and create time and space to notice how different situations and challenges are impacting you. It’s important to note that your goal isn’t to get rid of being above or below the window (it’s common to move outside your window sometimes), but to use your self-awareness to get back inside your window when you notice you’re outside of it.

With more self-awareness and practice, you can make your Window of Tolerance bigger so that you can be inside it more often. Having a bigger Window of Tolerance may also help you to recognize when other people are outside their windows, and increase your ability to help them get back into their window.

You can use these questions to draw your own Window of Tolerance based on how you’re feeling today:

  • What physical sensations tell you that you’re above / within / below your Window of Tolerance?
  • What can help you to get back to your window if you’re above it (high energy or hyperaroused)?
  • What can help you get back in your window if you’re below it (low energy or hypoaroused)?
  • Remember a time when you were “in” your window. How did that feel?

Activities to help expand your Window of Tolerance

If you’re below your window, you can try doing things that wake up your senses, like eating something sour or mint–flavoured, or washing your face with cold water. If you’re above your window, you can try activities that shift your energy, like dancing, jumping jacks or screaming into a pillow.

Wherever you currently are in your Window of Tolerance, there are things you can do to help expand your window so you can cope and feel strong, calm and grounded. Grounding techniques, breathing exercises and practicing mindfulness are some activities that can be helpful. It’s important to explore and find the activities that work best for you. Remember that different activities and tools will help at different times. You can be proud of yourself for taking the time to increase your self-awareness and look after your well-being.

]]> How can I talk to a parent/caregiver about something? https://kidshelpphone.ca/get-info/how-can-i-talk-to-a-parent-caregiver-about-something/ Fri, 05 Mar 2021 17:44:39 +0000 https://kidshelpphone.ca/?post_type=articles&p=29730 Read More...

]]> Having a difficult conversation can be nerve-racking. You may be afraid or anxious to share what’s on your mind, especially if you’re talking to someone who’s important to you. If you have a parent/caregiver in your life, who you’d like to share something with, there are things you can try to make talking about it a little easier.

Important note: Kids Help Phone is using the term “parent/caregiver” to make this piece easier to read. However, everyone’s family structure and relationships are different. This term could apply to any caregiver(s) you may have in your life (e.g. foster parents, grandparents, adopted parents, stepparents, other relatives, etc.). You can always use the words that work best for you.

School stress. Relationships. Racism. The future. COVID-19. Young people across Canada may be facing different issues that they want to bring up with an adult. Depending on your relationship and circumstance, learning how to talk to a parent/caregiver may take practise. And feeling comfortable/confident enough to get what you need out of the discussion may take time, too, especially if something is particularly hard for you to talk about or if it brings up a lot of emotions.

Here, Kids Help Phone shares some tips and sample phrases you can use to help make talking to a parent/caregiver about what’s on your mind less nerve-racking and more effective.

Remember, if you or someone you know is in immediate danger, it’s important to get support right away. You can contact a safe adult, the emergency services in your area and/or mobile crisis support (if available) for help.

Are you ready to talk to a parent/caregiver about what’s on your mind?

If you’re ready and you feel safe, you can use the tips and sample phrases below about a young person who’s struggling with school stress during COVID-19 to help you talk to a parent/caregiver about what’s going on for you. Follow along with the suggestions and examples (highlighted in quotation marks) — this can help you identify ideas and practical phrases you can use for your conversation. You can always choose to try what makes the most sense for you.

Try to keep in mind that every conversation is unique. You and your parent/caregiver may use different language or have different experiences than what you see below. We’ve provided sample wording to give you a sense of what you could say, but it doesn’t represent every situation or relationship in real life. If you need more ideas or inspiration, you can always reach out to Kids Help Phone!

Young person sitting in a chair by the window with a notebook

Tip #1: Set goals and expectations

Take time to think about what you hope to get out of the conversation. What do you need right now? What do you think may happen? You can write down some realistic goals for your chat to help guide the discussion. Some common goals are to share feelings, talk about something going on, brainstorm ideas, etc. You can also write down some of your expectations for how you’d like to be treated so you’re on the same page. One example of this is explaining that if things get overwhelming or are going off track, you’ll take a break. This may be the first conversation of many, so you may have different goals/expectations for each as you go.

“OK, I know I need to tell an adult about what I’m going through at school. I need someone to help me plan better — this distance learning thing is so confusing. I just want them to listen and help and not get upset that I missed some due dates.”

Young person looking in a mirror

Tip #2: Practise

It can be hard to say (and remember!) everything when you need to share it with someone. Consider writing down the most important things you’d like to talk about and ways you can say them to your parent/caregiver. You could prioritize your list, and have your notes with you during your chat. You can practise what you’d like to say on your own, with a friend or with someone else you trust to get used to it. (Kids Help Phone is here if you’d like to practise with a professional counsellor over the phone. You can also explore our website for more tools and resources!)

“Hey! I want to practise what I’m going to say to someone about missing some projects at school. I’m kind of stressed out about it. Can I try going through the things I want to say with you?”

Young person sitting on a couch and using a phone

Tip #3: Set a time

Ask your parent/caregiver if you can take some time to chat. You can ask in the way that feels right for you (e.g. with a text, email, etc.). If you live with them during COVID-19, you can have the discussion in person if you’d like. If you can’t be in person or if you prefer, consider virtual ways to connect (e.g. video chat, phone call, etc.). Try to choose a time and space that’s quiet/calm, free of distractions and private.

“I have something to talk to you about, and it’s sort of important. Can we take some time to chat about it today or tomorrow?”

Young person talking to an adult in a room

Tip #4: Start gently

When it’s time to talk, you can begin by thanking your parent/caregiver for having the conversation with you. You can also let them know how you’re feeling in the moment.

“Hi! Thanks for taking the time to talk to me tonight. I’m glad we’re doing this, but I’m really nervous.”

Young person talking to an adult on a bench outside

Tip #5: Open up

You can let your parent/caregiver know when you’re ready to share what’s going on for you. Try to take deep breaths as you go to help calm your nerves if you need to.

“So I have to talk to you about something, but it’s really hard for me. I’ve been afraid to tell you in case you got mad.”

Young person sitting at a table writing in a notebook

Tip #6: Share what’s on your mind

Using your notes as needed, you can talk to your parent/caregiver about what’s been happening. Pace yourself, and start with the most important stuff first.

“Since COVID-19 happened, I’ve been having a hard time keeping up at school. It seems impossible to juggle all of my projects, and I even missed two due dates because I didn’t see them. I’m really scared I’m going to fail.”

Young person sitting on a couch holding up a phone

Tip #7: Check in with yourself

When we experience tough situations or feelings, it can be hard to think clearly. Check in with yourself about how you’re doing as the conversation progresses. It’s OK if you do or don’t show your emotions. If things get too intense, heated or aren’t going according to plan, you can take a break and come back later. And if you start to feel like your parent/caregiver isn’t the right person to have this conversation with, or that this isn’t the best time, you can ask to take a pause and consider if there’s someone else who may be better able to help. You can also bring in another person (e.g. a Kids Help Phone counsellor, therapist, community leader, etc.) if you’re feeling stuck.

“I’m actually starting to feel like this is too much for me to talk about right now. Can we take a break and come back to it tomorrow morning before school?”

Young person and an adult sitting on a bench outside

Tip #8: Share your goals

During your chat, you can share your conversation goals with your parent/caregiver, including if you need their support. This can make things more clear to you and them about what you’re hoping to get out of the discussion. Your parent/caregiver may help you figure out some options. And don’t forget, you can write down what’s said so you can reflect on it later. You can also try repeating back what they say to confirm your understanding, and encourage them to do the same.

“I’m wondering if you can help me work through all of this school stuff so I don’t miss any more assignments. I’m hoping we can take a look at my homework together, and figure out a way to be more organized.”

Young person and an adult looking at a laptop

Tip #9: Take next steps

You can work through what you each need to do to address the issue/your goals and get support as needed. These next steps can happen right away, or when you’ve had a chance to think them through.

“I think writing out a calendar would help me calm down and get back on track. We could also try talking to my teacher together. Can we go to the computer now and look at things?”

Talking to your parent/caregiver about something on your mind can be challenging, but it doesn’t have to be scary. To get support with having a difficult conversation, you can reach out to someone you trust.

More resources for having conversations

]]> Young person sitting in a chair by the window with a notebook Young person looking in a mirror Young person sitting on a couch and using a phone Young person talking to an adult in a room Young person talking to an adult on a bench outside Young person sitting at a table writing in a notebook Young person sitting on a couch holding up a phone Young person and an adult sitting on a bench outside Young person and an adult looking at a laptop Is school stress bringing you down? We’re here to help. https://kidshelpphone.ca/get-info/is-school-stress-bringing-you-down-were-here-to-help/ Wed, 03 Feb 2021 19:44:38 +0000 https://kidshelpphone.ca/?post_type=articles&p=28810 Read More...

]]> Everyone has successes and challenges when it comes to school. Tests, group projects, friends, sports and more may all play a role in your daily life (and your level of school stress). Ever since March 2020, the COVID-19 pandemic may have affected your school routine — and your mental health and well-being.

Kids Help Phone has been hearing from young people across Canada that they’ve been struggling with distance learning, staying connected, hopelessness and concerns about failing school. We want to let you know that we’re here for you if you’re experiencing school stress. There are always things you can try to get help and feel better right now.

We also want to remind you that it’s common to feel more stress during difficult times. It’s important to be kind to yourself and think about what you may need to do and be well. If stress is taking over your life and/or causing other concerns for you (e.g. sleep issues, lower grades, loss of appetite, relationship struggles, no time for hobbies, etc.), know that you can reach out and get support.

Students across Canada who are experiencing school stress can browse the following tips, tools and resources for:

When you need to reach out to someone…

]]> Tips for staying connected during COVID-19 https://kidshelpphone.ca/get-info/tips-for-staying-connected-during-covid-19/ Wed, 30 Dec 2020 16:05:45 +0000 https://kidshelpphone.ca/?post_type=articles&p=28024 Read More...

]]> Restrictions and physical distancing measures related to COVID-19 continue to impact our lives and ability to spend time together in person. Connecting virtually for school, work and social activities can feel draining and difficult at times. It’s OK if you’re finding it hard to support yourself and those around you. While everyone adapts to change differently, there are things you can do to let the people in your life know you’re there for them and that they’re not alone. Here, Kids Help Phone shares unique ways you can stay in touch with friends, family and loved ones to show your support, create deeper connections and spend time together in meaningful ways.

Tips to start a conversation in a supportive way

There are many different ways to reach out to a friend, family member or loved one and support them in feeling heard and valued. You may want to try one of the following conversation starters:

How are you today? What’s been on your mind recently?

Be specific about the time frame you’re asking about so the question doesn’t feel overwhelming. This may encourage them to share how they’ve been feeling in a more honest way.

I’ve been thinking of you lately. What’s new?

Let them know they’ve been on your mind so they can see that you genuinely care before inviting them to open up.

________ reminded me of you the other day. How are things?

Mention something positive or meaningful that brought them to your mind. Maybe it was a scene from a movie, a phrase, a location or a shared memory, etc. Telling them about these reminders lets them know they have a presence in your life, even when you’re not in touch.

How are you feeling about the recent rules and regulations?

COVID-19 restrictions are changing often and it’s understandable if this impacts someone’s mood or well-being. Ask about their reaction or response to a recent change. If it’s stricter than where you are, see if there’s anything you can do to support them if you’re able to.

What can I do to support you right now?

It can be scary to reach out for help. Give them permission to ask you for support. By taking the first step and offering, they’ll know you’re someone they can trust and come to if/when they need it.

I miss you / I’m thinking of you / I’m here for you

Simple messages that let them know you’re thinking of them without expecting a response can go a long way to showing that you care about their well-being.

It can be difficult to know how to support someone if they’re lonely or going through a rough patch, so before asking these questions, be sure to check in with yourself first. If you’re having a hard time, or don’t think you’ll have the time to talk, you may want to hold off on asking specific questions until you feel ready.

Creative ways to connect at a distance

If you’re struggling to think of new and exciting ways to connect, you can use the ideas here to check in, stay in touch and spend time together:

  • play a game together — over the phone, online or through an app
  • go for a walk and show them something interesting in your area (at a physical distance or through video)
  • send gifs, pictures or memes that remind you of them
  • share a link to a song or playlist you enjoyed recently
  • mail a handwritten letter or send printed photos of a meaningful memory
  • create a virtual book club — talk about a recent article / book you’ve read or a podcast you listened to
  • host a paint night (at a physical distance or through video)
  • make an adventure list — things to look forward to when you’re able to visit to places you enjoy
  • cook or enjoy a meal together through video
  • visit a museum together through a virtual tour
  • doodle, colour or do a word search while chatting on the phone

These suggestions can help create open communication with friends, family and loved ones. Asking genuine questions and engaging in fun activities can reduce the isolation that many of us may be experiencing. If you’d like to learn more, you can access additional resources on loneliness or contact someone you trust for support. And remember, it’s important to prioritize your own mental, emotional, physical and spiritual health.

Where can I find more resources?

You can find Kids Help Phone’s trustworthy info, first-hand experiences and more related to supporting others and navigating COVID-19 below. These tips and tools may be helpful to you and your loved ones as you look to connect in meaningful ways.

Kids Help Phone is here for you during the COVID-19 pandemic. If you’re struggling with loneliness or isolation while practising physical distancing, it’s important to remember there are still ways to connect for support.

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